If you are a young healthy adult getting enough total protein each day, you don’t need to supplement with protein to maximize muscle growth. What if you are an elite athlete or older adult? In the words of one of the study authors, “we don’t know if this translates to elite athletes.” This research hasn’t been done. Supplementation may make sense for athletes in some circumstances. I’ll talk about this in my next post. . . Though you don’t need it, we can’t overlook the convenience factor. I use protein powder or RTDs (ready to drink) frequently for many reasons. It’s easy, sometimes I am not hungry, I am on the go or stuck in Portland traffic. Do you use protein powder and if so, why? Comment ⬇️
Reidy P et al. Protein supplementation does not affect myogenic adaptations to resistance training. Med Sci Sports Exerc 2017;49(6):1197-1208.
Morton RW et al. A systematic review, meta-analysis and meta regression of the effect of protein supplementation on resistance training induced gains in muscle mass and strength and healthy adults. Br J Sports Med 2018;52(6):1-10.